Bom dia Pessoal,
WOD 180 – 2021
Técnica do Dia – Skills Wods
| – Foam roll: | ||
| 1’/1′ | . Calf | |
| 1’/1′ | . Lats | |
| 1’/1′ | . Hips | |
| 12 | m. climber + spider | |
| 20” + 10 | frog stretch + hip ext. rot. | |
| 10 | roll over | |
| 2x 5 | kiiping | |
| 2x 3 | K2R/ T2B | |
| ***** | ||
| 1x: | – Loads prepare: | |
| 5 | fr. Squat | clean |
| 5 | deadlift |
Treino do Dia
| 2 minutes to max reps (choose one): | ||
| 2′ | T2B | |
| 1′ | rest | |
| 2′ | fr. Squat | 50% to 2 RM |
| 1′ | rest | |
| 2′ | (cal) row/ bike | |
| 1′ | rest | |
| 2′ | deadlift | 50% to 2 RM |
| 1′ | rest | |
| 2′ | strict pull up | *ring row |
| (total: 14′) | ||
| PSE: >16 | ||
| Goal: max reps | ||
*Cool down:
Stretchs and Mobility |
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Thiago Martinez
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